27 April 2015

What is core strength and how to improve it for beginners

BY Reza Tahar

What is core strength and how to improve it for beginners

So what is core strength? A lot of people know bits and pieces of it and can roughly sort of tell you what it is but cannot really put a solid definition on it. Your core in laymen terms acts like a natural corset that braces your entire torso and pulls everything inwards when it is contracting. The four main muscles you need to know that comprise your core are your diaphragm which makes the ceiling, multifudus which makes the back wall, Transversius abdominis which makes the front wall, internal obliques which makes the side walls and the pelvic floor muscles which make the floor.

Anatomy of the core: https://livefitsd.com/wp-content/uploads/2014/10/Core-Muscles.png

 

So now we are slightly more on the same page in terms of function and anatomy of the core how do we train it? Your core functions to stabilize and offload your spine during movement through coordination of your global muscles (your 6 pack muscles and obliques) and the local muscles (the 4 core muscles mentioned above). This stabilization effect occurs greater when the body is put in ‘unstable’ positions where the body has to work harder to maintain a NEUTRAL spine. So if you think about it your core is always working to keep your spine in NEUTRAL assuming you guys have been good and are very diligent about your form. If your form is subpar and you allow yourself to round your back or if you use very ‘stable’ versions of exercises such as using machines or seated variations, your core essentially doesn’t have to work as hard and doesn’t get the attention it needs.

Neutral spine: https://saptstrength.com/wp-content/uploads/2013/06/NeutralSpine-575x204.png

Enough with the boring stuff let’s get on to the meat of it. This is a very basic concept that I’m going to outline and you can feel free to modify it at your own leisure however for the complete novice this is a pretty good place to start.

As mentioned before, core strength is the ability to control and stabilize the spine. The bridge and plank are 2 very useful exercises to activate the correct muscles and gain a feel of how to use your core before we move on to the bigger boy stuff where it gets more complicated.

Bridge exercise: https://runnersfeed.com/wp-content/uploads/2011/11/Back_Bridge_2.jpg

Bridge circuit (20 s rest in between transitions)

1. Lie flat on your back with your feet bent as if you are about to do a sit up. Place your hands flat on the ground at a 45 degree angle to your torso. Drive through the floor with your heels and squeeze your butt at the top. Make sure you spine is straight throughout the movement and slowly lower back down. Repeat 10 times.
2. Same as before except this time lift one leg off the ground and perform the movement using only one leg. Do 5 reps and then switch legs
3. This time you do it with one leg again but after you bridge you need to spread the leg that you lifted like as if you were doing jumping jacks with one leg at the top. So bridge, open the leg as wide as you can, bring it back then lower your butt and that’s one rep. Do 5 reps for each leg

Plank exercise: https://static.fitnessbeans.com/wp-content/uploads/2011/07/theplankmain.jpg

Plank circuit (20s rest in between transitions)

1. Lie on your front and prop yourself up on your elbows. Ensure your spine is straight throughout the movement. Once ready raise your hips off the ground and squeeze your abdominals for 20 seconds.
2. Same as before except this time raise one hand off the ground and hold for 10 seconds each hand
3. Same as before except this time you keep both elbows on the ground and raise one leg up instead and hold for 10 seconds each leg
4. Lastly go into a plank position raise your right hand up in front of you and raise your left leg up above the ground and hold for 10s before changing it up and holding your left hand up in front of you while raising your right leg.

 

These circuits seem very basic but trust me if done right is not as easy as it looks. The point is to complete the circuit 3-5 times. At first when you attempt the circuit you may not be able to even complete 1 circuit. That is ok keep at it and you will slowly but surely get there.